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© 2025 Honcharuk Oleksandr

Mastery: Rings Support Hold — Stage 1 (Push-ups from the bench)

Stage goal: 10 Push-ups from the bench ➔ Transition to Stage 2
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Rings Support Hold — Stage 2 (Hold on parallel bars (30 sec))

Stage goal: 10 Hold on parallel bars (30 sec) ➔ Transition to Stage 3
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Rings Support Hold — Stage 3 (Hold on the rings (Knees are bent, 15 sec))

Stage goal: 10 Hold on the rings (Knees are bent, 15 sec) ➔ Transition to Stage 4
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Rings Support Hold — Stage 4 (Keeping on the rings (Straight legs, 10 sec))

Stage goal: 10 Keeping on the rings (Straight legs, 10 sec) ➔ Transition to Stage 5
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Rings Support Hold — Stage 5 (Hold on the rings (With rotation, 15 sec))

Stage goal: 10 Hold on the rings (With rotation, 15 sec) ➔ Transition to Stage 6
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Rings Support Hold — Stage 6 (Dips on rings (Negative, 5 sec lowering))

Stage goal: 10 Dips on rings (Negative, 5 sec lowering) ➔ Transition to Stage 7
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Mastery: Rings Support Hold — Stage 7 (Push-ups on rings (Partial amplitude))

Ultimate Goal: Full Element Mastery (Rings Support Hold)
  • Shoulder girdle, wrist and elbow warm-up – 8 min
  • Overhead Press (OHP) – 12
  • Plank – 60 sec
  • Overhead Press (OHP) – 10
  • Skull Crushers (French Press) – 12
  • Abdominal Crunches – 45 sec
  • Face Pull – 15

Progression Map: Rings Support Hold

  • Stage 1 ➔ 2 Transition standard
    10 Push-ups from the bench ➔ 1 Hold on parallel bars (30 sec)
  • Stage 2 ➔ 3 Transition standard
    10 Hold on parallel bars (30 sec) ➔ 1 Hold on the rings (Knees are bent, 15 sec)
  • Stage 3 ➔ 4 Transition standard
    10 Hold on the rings (Knees are bent, 15 sec) ➔ 1 Keeping on the rings (Straight legs, 10 sec)
  • Stage 4 ➔ 5 Transition standard
    10 Keeping on the rings (Straight legs, 10 sec) ➔ 1 Hold on the rings (With rotation, 15 sec)
  • Stage 5 ➔ 6 Transition standard
    10 Hold on the rings (With rotation, 15 sec) ➔ 1 Dips on rings (Negative, 5 sec lowering)
  • Stage 6 ➔ 7 Transition standard
    10 Dips on rings (Negative, 5 sec lowering) ➔ 1 Push-ups on rings (Partial amplitude)
  • Stage 7 ➔ 8 Transition standard
    10 Push-ups on rings (Partial amplitude) ➔ 1 Keeping on the rings (30 sec)
  • 🏆 Final Full Element Mastery: Rings Support Hold
© 2025 Honcharuk Oleksandr
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